8 Push Ups
8 Kneeling lat stretch
4 Cobra 2 Hip Snap
8 Kip Swings
Min 1 – 5-7 Strict Pull Ups
Min 2 – 5 DB Burpee Deadlifts
Min 3 – 5-7 Strict Ring Dips
Min 4 – 8 Push Ups on top of Dumbbells
Videos courtesy of Train FTW and WODStar, respectively. Demos of the DB Burpee Deadlift and push ups on top of DBs. Looking for good body control strength building in today’s Skill/Strength piece. Make sure on the strict pull ups and strict dips, the body is at a dead stop prior to each movement.
7 Ring Dips
7 Devil’s Press (50/35)
7 Pull Ups
Time Cap – 18 Min
Video courtesy of CrossFit Federal Hill. Good tips for the Devil’s Press. You’ll need to push your pace in these movements to get under the time cap today. With the rep ranges per movement being very doable, watch out for the body hitting fatigue around round 4. That said, have a game plan prior to the start of how you want to do the reps each round. Best course is unbroken per movement and resting only during transitions. If you plan on breaking the reps to 4/quick rest/3, per movement, cool, but keep the rest small.
Ring Dips -> banded ring dips -> box dips
Pull Ups -> Buddha Pull Ups -> Ring Rows
DB weight -> 35/25 -> as needed
Elevated prayer stretch w/PVC – 2 Min
Video courtesy of ChiroSport Specialists of Dallas.